Fall Produce
Tips & Recipes

fast facts—it takes approximately 36 apples to create one gallon of apple cider; it takes around 2 pounds of apples to make a 9-inch pie²

culinary tips—dip peeled apples in lemon juice or lightly salted water to prevent browning; for an alternative to maple syrup, thicken heated apple juice and a splash of lemon juice with cornstarch

nutritional profile—source of dietary fibre and Vitamin C

fast fact—named after where they were originally cultivated back in the 16th century, the Belgian city of Brussels

culinary tips—slice them thinly and serve raw in a salad for added texture and flavour; quarter them, drizzle with oil and balsamic vinegar, then roast them

nutritional profile—source of dietary fibre, Vitamin A, Vitamin C and Vitamin K; good source of thiamin and source of iron

fast fact—also known as celeriac or knob celery

culinary tips—try a classic French preparation: céleri rémoulade—peeled and grated, then tossed in a dressing made with mayonnaise, Dijon mustard, lemon juice, salt and pepper; use the stalks to garnish bloody Marys

nutritional profile—source of Vitamin C and phosphorus; source of Vitamin B6

fast fact—the cranberry is one of three fruits native to North America…the other two? blueberry and Concord grape³

culinary tip—add cooked-down cranberries to barbecue sauce for late-summer ribs

nutritional profile—source of dietary fibre, Vitamin C and thiamin; good source of Vitamin E and Vitamin K

fast fact—flies aren't keen on fennel, so powdered fennel is often used to keep flies away in kennels and stables⁴

culinary tip—add fennel to mirepoix for its subtle undertone of anise

nutritional profile—source of dietary fibre, Vitamin C and folate; good source of niacin, calcium and iron

fast fact—one medium grapefruit will give you 2/3 of a cup of fresh-squeezed juice

culinary tip—for menu interest, look for cocktail grapefruits, which are a cross between a mandarin and a pummelo

nutritional profile—source of fibre, Vitamin C, Vitamin A and potassium

fast facts—also known as sunchokes; native to North America

culinary tips—cook as you would potato—roast, steam, boil, etc.; slice very thinly and serve raw in a salad

nutritional profile—significant amounts of a number of nutrients, including phosphorus, magnesium, potassium, Vitamin C and folate

fast fact—frost actually is a good thing for kale, producing sweeter leaves

culinary tip—marinate kale to break down the rigid cell structures

nutritional profile—very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6 and calcium; good source of dietary fibre, protein, folate and iron

fast fact—store them for two weeks to let their sweet flavours develop

culinary tip—thinly slice, then deep fry for parsnip chips, a fun alternative to croutons

nutritional profile—source of fibre, Vitamin C and folate; good source of calcium and potassium

fast fact—one pomegranate yields ½ cup of juice and ¾ cup pomegranate arils (seeds)

culinary tip—cook down pomegranate juice into molasses, then brush on poultry for a colourful, thick glaze

nutritional profile—source of Vitamin A and potassium

fast facts—pumpkins are 90% water; pumpkins are fruit

culinary tip—for baking, look for Cinderella, Pink Banana Squash or Sugar Pie pumpkins

nutritional profile—source of dietary fibre, Vitamin A and Vitamin C

fast fact—sweet potatoes are not potatoes—potatoes are tubers and sweet potatoes are part of the morning glory family.⁵

culinary tip—use sweet potatoes instead of potatoes in hash browns

nutritional profile—source of Vitamin A and Vitamin C

fast fact—winter squash are harvested in the fall, but because of their thick skins, can last through the winter

culinary tip—look for Blue Hokkaido, with its gray-blue skin and bright orange flesh, it offers dramatic plate presentation for stuffed squash

nutritional profile—source of dietary fibre, Vitamin A, Vitamin C and Vitamin B6; good source of Vitamin K, potassium and folate